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2분할
by 정수 박.
Program Description
송이누나 2분할
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 27, 2024 02:48
Last Edited
Jun 17, 2024 08:24
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Lunge (Barbell)
4 Sets
6-10 Reps
@9
3
Lying Leg Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Single Arm Iso Row
4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9